Seated
- Become more aware of your foot/ ankle :
- Roll the foot over the massage ball
- Slide foot for- back
- If on office chair: keep feet steady and roll with chair
- Active DEfor tib and person
If allowed: weight-bearing when getting up with proper alignment and sit down
Standing
- Calf stretch gastroc/ soleus
- Hamstrings stretch
- Squats in alignment
Proprioception
- Stand with eyes closed
- Tandem stand >>> On one leg >>> eyes open / closed
- Stand on towel/ wobble cushion
- Squat on towel/ w.cushion
Half kneeling
- Plantar flex of the ankle in the front and controlled e-centric return to neutral >>> increased loved when leaning fwd over the front leg >>> increased difficulty in
- Calf raises/ gluts activity
Finish with stretch and self foot massage (massage ball).